One of the most challenging aspects of sitting in meditation is being able to watch your thoughts without becoming engaged by them. It doesn’t mean we ignore them at all, although some we may need to at times.

The process provides us with the opportunity to be more mindful, aware of our manor of thinking which allows us to then move beyond it. The freedom of no anticipation seems contrary to the Law of Attraction, yet is it really?

Is there a difference between intending or knowing?

Can anticipation and letting go reside in the same moment?

I get questions about how to meditate often. This provides some simple direction…

Whether you’re flexible enough to sit cross-legged on a traditional cushion—a zafu—or prefer to use a chair, aim to be stable but relaxed, banishing any tension in your body. There’s a four-word Zen saying that sums up alignment: belly forward, buttocks back. The chest is out, the head is up, chin slightly tucked in.

Ears line up with the shoulders and shoulders line up with the hips. Rest your arms on your lap with one hand inside the other to form a mudra—an oval with the thumbs barely touching—or place your hands lightly on your knees. Then don’t move!

As you wrestle with the notion of sitting still, your mind will no doubt be busy. Just listen…. and sit still. After a while, the mind will begin to calm down on its own, just sit still. You’ll notice you can begin to observe things, your thoughts and other things, without being distracted in your thoughts.

It may take a while to reach the point of observation, hence the practice. For more advice - befriendingadvanced meditators who like to journey inside occasionally, I recorded a guided journey that combines an old process, called Multi-Plane Awareness, with the 9 Solfeggio frequencies and have been getting great results – You Tube version or To Own It.

The benefits of meditation are well documented, and include a greater sense of well-being, compassion, patience, calm, plus an improved immune system, a more flexible mind, and a sharper memory. The only thing you need to do is show up every day and sit. Start with five minutes, move to ten, then on to twenty-four, a nice round number. Set your stuff up in a quiet corner of the house; burn incense; use a meditation bell app on your phone for beautiful tones. Whatever it takes.